Don’t get me wrong
Many days go by where I think ‘I can’t be a$$ed…I feel tired…I could stay in bed’
I basically feel like I lack motivation…
But the interesting thing?
It’s often because I don’t have the clarity or plan down into simple tasks where I know what to do.
You see, back in 2001, a study was completed in the UK with a group of people to try and build improved exercise habits. [if you’ve ever struggled with motivation in the past then you are going to find this very interesting]
The group was divided into 3.
GROUP 1 – The control group – were simply asked to track how often they exercised.
GROUP 2 – The motivation group – were asked to track their workouts BUT also to read material on the ‘benefits’ of exercise.
The researchers also explained to this group how exercise could reduce the risk of heart disease.
GROUP 3 – The planning group – They did all of the above BUT were also asked to do a plan writing down when and where they would exercise the following week.The specific sentence they had to write down was:
‘During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE]”
The Results – What % then actually exercised at least once the following week?
Group 1 = 35%
Group 2 = 38%
Group 3 = 91%
The reason for there being such a high success rate in group 3 is because of something called.. Implementation Intention.
“When situation ‘X’ arises, I will perform response ‘Y’”
THIS IS THE KEY to you finally being successful with your health and fitness goals [in fact you can apply this to absolutely any goal that you set]
This is why just joining a standard gym and even some slimming clubs might not always work [unless you write down the specific days / times you’re going to go and do exercise and have someone remind you to do it and chase you up if you get a bit stuck and overwhelmed with it all – not just 1 week but every week]
This is why just saying “I’m motivated this time’ is not enough.
This is why just saying “I’m going to eat more healthily’ is not enough.
MOTIVATION was probably never your problem.
Having the right plan in place probably was..
Simple? – Yep
Easy? – Actually yes….providing you just focus on 1 day at a time…
Start this now.
Write down the sentence below and fill in the blanks – you have a 91% success rate of turning up if you do this.
‘During the next week, I will partake in at least 10 minutes of exercise on [DAY] at [TIME] in [PLACE]”
As Woody Allen said:
80% of success is…….. ‘Showing Up’
Matt ‘motivation’ Fruci
PS. Grab a copy of my book for free here: FREE BOOK
PPS. Check out some of the results that the ladies on our programme have achieved here: RESULTS